The Quiet Gains

One Thought

Late January.

It’s not not particularly inspiring, not particularly energising, just a kind of grey persistence where you keep going because… well, you just keep going.

This time of year reminds me of this exact point in the rowing season when I was training full-time.

The Christmas Day ‘break’ felt like a distant memory.

We were deep into those 250+ kilometre weeks of rowing and heavy weights.

Endless steady mileage, heavy legs, a permanent ache in the back from sitting, pushing and lifting.

Dark when we pushed off land in the morning, dark again when we finished.

Boston, Lincolnshire, always loomed, with its biting wind and 5km time trial on the horizon, waiting to judge whatever meagre progress we’d managed to scrape together.

There was nothing at all glamorous about it. It felt like rowing through a quagmire of ache, fatigue and discomfort, all the time.

But there was something else happening too, something I only really understood years later.

Those bleak, repetitive, endless weeks were where the real progress was made.

Not visible progress, not exciting progress, I didn’t even notice it, but the kind that hides beneath the surface.

Strength building cell by cell. Technique refining without you noticing. Character toughening in the cold.

Everything felt purposeless, but it wasn’t.

The purpose was transformation.

You’re in the caterpillar’s chrysalis.

It’s transformation that you only feel months later, suddenly, when you realise you’re moving differently, more confidently, more powerfully.

Late January is that for many of us now.

The work feels slow, unremarkable, repetitive.

But this is where the foundations build and start to settle. This is where change is happening, even if you can’t see it.

Quiet gains are still gains.

Often, they’re the most important ones.

One Stroke

Today, look hard for one subtle improvement in your rowing or fitness, something easy to miss unless you pay real attention:

• Your breathing feels steadier throughout

• Your posture holds itself for longer

• Your split settles more quickly

• Your stroke rate feels more consistent

• You recover between intervals a little faster

• Your grip on the handle isn’t as tense

• You feel more in control of the movement

Pick one. Name it. Jot it down. Enjoy it. Be proud of it.

These tiny shifts are exactly what carry us forward.

Giving ourselves the opportunity to feel them may just be what we need to keep going.

One Quote

“What you do every day matters more than what you do once in a while.” - Gretchen Rubin